Side stitches are thought to be muscle spasms of the diaphragm muscle, just below your lungs. Most runners find stitches go away as their fitness improves. There are many suggestions, but what works for one person may not work for you, so experimentation may be needed to find the most suitable course of action.

Common approaches include:

  • Hold off from eating too close to your run.
  • You should aim to eat for 2-3 hours before
  • Consume easily digestible and familiar foods
  • Slow your pace
  • Hydrate before and during exercise
  • Massage the area
  • Don’t hunch over and keep your posture tall
  • Breathe deeply to stretch the diaphragm and regulate your breathing pattern